Our comfortable life is largely determined by how our brains work. Good nutrition helps maintain cognitive abilities into old age, concentration, good memory, and the ability to think clearly and analyze. Here’s what brain foods to include in your diet.
How Nutrition Affects the Brain and Cognitive Function
It is known that the formation of new neurons (neurogenesis) is a complex process by which stem cells divide and multiply into new neurons and other brain cells. This process is influenced by many internal and external factors, including nutrition.
Neurogenesis is important for maintaining neuroplasticity – our brain’s ability to change when faced with something new. It affects our ability to stay “sober and in solid memory” by repairing brain cells damaged by aging or other disorders. That’s essential not only when we want to improve our performance at work but also when we are eager to become better at a National casino online gambling.
What Impedes Neurogenesis
Neurogenesis in adults is negatively affected by aging, inflammation of neurons in the brain, free radical cell damage and brain injuries, as well as lifestyle, high-fat and high-sugar diets, alcohol and drug addiction.
What Helps Neurogenesis
Curcumin, resveratrol, blueberry polyphenols (bioactive substances), polyunsaturated fatty acids and polyphenol-rich diets, as well as caloric restriction, exercise and training can help boost the production of healthy brain cells.
Foods for the Brain: A List of the Most Essential Products
Whole-grain Cereals With a Low Glycemic Index
Whole grain foods help break down carbohydrates to glucose slowly and evenly, which means they help the brain maintain stable energy levels throughout the day. Improve concentration.
You need to substitute whole wheat flours for the healthier ones, and choose breads, pastas and other whole grain foods.
Fish improves brain function. Our bodies do not make essential fatty acids on their own. We must get them from food. The most effective omega-3 fats are found in oily fish. And plant sources of omega-3 we can get from flax seeds and oils, soybeans, pumpkin seeds and walnuts and their oils.
These fats are important for healthy brain function, heart function, joint function and our overall well-being. What makes oily fish so valuable is that it contains the active form of omega-3 fatty acids in its finished form, which makes it easy for the body to use.
Low levels of omega-3 fatty acids increase the risk of dementia, Alzheimer’s disease and memory loss. If there are enough omega-3 fatty acids in the diet, the body produces serotonin – the good mood hormone – in abundance and we can easily cope with stress.
2-3 servings of oily fish (preferably wild-caught) per week will maintain your omega-3 levels. Another option: a course of omega-3 in capsules.
It improves short-term memory. According to Tufts University in the United States, consumption of blueberries can be effective in improving or slowing down short-term memory loss.
Besides blueberries, other dark red and purple berries, fruits, and vegetables have similar properties to them – containing the same protective compounds (anthocyanins).
They prevent oxidative stress. There is convincing evidence that lycopene contained in tomatoes is a powerful antioxidant. It helps protect against free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s disease.
Slightly stew tomatoes, then the effect of lycopene is most powerful. Salads, scrambled eggs, pasta, soups, stews – use tomatoes wherever you can.
It contains medium-chain triglycerides, which the brain uses as fuel without causing blood sugar and insulin spikes. Medium-chain triglycerides are found in breast milk and are specifically added to dry infant formula to stimulate healthy brain cell growth in infants.
Coconut oil has an anti-inflammatory effect, which also plays a role in preventing dementia. It helps protect against stress and acts as an antidepressant, which helps fight premature brain aging.
Coconut oil has a high smoke point, which makes it ideal for frying and baking. It can be added to baked goods.
It’s rich in antioxidants and healthy fats. Avocados are very nutritious, healthy and can rightfully be called a superfood. It consists of 75% monounsaturated fats.
Monounsaturated fats support the production of acetylcholine, a neurotransmitter that plays a critical role in memory and learning and that many of us lack. High levels of acetylcholine are associated with good memory and quick reactions, while low levels are associated with Alzheimer’s disease.
Avocados have high levels of tyrosine, a precursor amino acid to dopamine, a brain chemical that helps keep us motivated and focused.
Avocados are an excellent source of vitamins our brain needs: the B, C, E and K groups. Besides, due to its content of healthy fats, it increases the absorption of fat-soluble vitamins.
A ripe avocado is good on its own – peeled and cut into pieces, sprinkled with salt and sprinkled with your favorite seasonings, such as smoked hot paprika or red pepper.
It’s a valuable ingredient for salads and appetizers. If that’s not enough for you, try grilling avocados with eggs, it’s delicious and unusual!
A source of healthy fats and choline, easily digestible complete proteins and B vitamins, especially B12. Eggs are high in tryptophan, an amino acid from which our body produces the hormone serotonin, and choline, a precursor of acetylcholine, which we talked about above.
Try to choose eggs from free-range hens that are not dosed with hormones and antibiotics. Eggs cooked “in the sack” – when the yolk remains liquid and the white “seizes up” – are best digested.
It’s rich in vitamins, minerals and fiber. 90 grams of broccoli contains 100 percent of the daily allowance of vitamin K, which enhances cognitive function and improves memory, as well as other anti-inflammatory substances and the choline we are already familiar with.
A study at King’s College London found that vitamin K plays an important role in the treatment and prevention of Alzheimer’s disease. The results were confirmed by the Royal Pharmaceutical Society.
Broccoli is high in glucosinolates, a phytonutrient found in crucifers that acts as a filter. They trap carcinogens from foods or medications, as well as from the environment.
For glucosinolates to fulfill their protective function and to benefit the body, it’s necessary to have a healthy gut, so we try to support our microflora in every way possible.
Heat treatment and freezing destroy glucosinolates, so try to include as much raw food as possible in your diet, or cook vegetables sparingly (such as steamed).
They improve cognitive function because of the healthy fats and antioxidants such as vitamin E. Vitamin E protects cell membranes from oxidative stress, helping to slow down brain aging. Hazelnuts and almonds are the leaders in its content among nuts.
1 handful of nuts a day will make up for your vitamin E needs. Remember that nuts are primarily a fat product, so do not overdo the norm.